How do I balance my hormone levels? 8 natural alternatives

Contents

• What is the endocrine system?
• Signs and symptoms of hormonal disorders
• Risk factors and causes of hormonal disorders
• 8 ways to balance your hormone levels naturally
• Test procedure for determining hormone health
• Precautionary measures in the treatment of hormonal disorders
• Concluding remarks on the topic of "Hormonal disorders"

What is the endocrine system?

To achieve hormonal balance, it is important that you have a basic understanding of the endocrine system, i.e. how individual hormones interact to maintain homeostasis (balance of physiological body functions). The endocrine system is responsible for coordinating the relationship between different organs and hormones, i.e. chemical substances that are released from endocrine gland cells into the bloodstream.

Once hormones are released into the blood, they seek their target in specific tissues or cells by binding to receptors located inside the cell or on its surface. These hormones act as chemical messengers and play a key role in maintaining all bodily functions.

The endocrine system is made up of many glands, including the pituitary gland, the so-called "master gland", which is responsible for transmitting information from the brain to other glands in your body. The pituitary gland also produces many hormones that travel throughout the body and perform various important functions.

The pituitary gland consists of two different types of tissue:

• classic hormones are synthesized and released in the anterior pituitary gland;
• the posterior pituitary gland releases neurohormones that are produced in the hypothalamus.

Two hormones secreted by the pituitary gland are growth hormone, which is responsible for the growth and development of the body, and prolactin. This hormone stimulates milk production after childbirth.

Tropic hormones are also produced and secreted in the anterior pituitary gland, an endocrine gland. Their target is other endocrine glands.

These hormones include:

• Thyroid-stimulating hormone (also known as thyrotropin)
• follicle-stimulating hormone
• luteinizing hormone
• adrenocorticotropic hormone (corticotropin)

The posterior pituitary gland does not produce any hormones itself, but stores two hormones from the hypothalamus and then releases them into the bloodstream.

Other important glands of the endocrine system are the pineal gland, the thyroid gland, the parathyroid gland, the thymus gland and the adrenal glands.

There are two major groups of hormones that circulate in the human body:

• Firstly, hormones that are formed from amino acids (protein hormones, peptides and amines),
• and secondly hormones that are formed from lipids (steroids).

The following is a brief overview of these subgroups:

• Amines: Hormones that are formed from the amino acids tryptophan (e.g. melatonin) and tyrosine (e.g. thyroid hormones and dopamine)
• Peptides: hormones that contain short-chain amino acids (antidiuretic hormones, for example oxytocin)
• Protein hormones: hormones that consist of longer polypeptides (including growth hormones and follicle-stimulating hormones)
• Steroids: hormones that are formed from cholesterol (estrogen, cortisol, ...)

These hormones send out messages that are received and processed by hormone receptors. These receptors then signal the specific reaction to these messages to the target cell.

The entire endocrine system is responsible for controlling hormone levels in your body and can only accomplish this task together. If there is a small imbalance in just one of these hormones, this can have far-reaching consequences. This can lead to symptoms that affect growth, sexual development and function, sleep, metabolism and hunger.

Signs and symptoms of hormonal disorders

Some of the most common signs and symptoms of hormonal imbalances include

• Infertility and irregular menstrual cycle
• Weight loss or weight gain (which cannot be explained and is not due to a conscious change in eating behavior)
• Depression and anxiety disorders
• Tiredness
• Insomnia
• low libido
• Changes in appetite
• Digestive disorders
• Hair loss and thinning hair

The symptoms of hormonal imbalances can vary dramatically depending on the type of disorder or disease they are causing. For example, high estrogen levels can lead to problems such as endometriosis and reproductive issues. Symptoms of diabetes often include weight gain, changes in appetite, nerve damage and vision problems.

Some specific problems associated with some of the most common hormonal imbalances include:

• Oestrogen dominance: changes in sleep patterns, changes in weight, changes in appetite, higher perceived stress levels, slower metabolism
• Polycystic ovary syndrome (PCOS): infertility, weight gain, higher risk of diabetes, acne, abnormal hair growth
• Low oestrogen levels: reduced sex drive, reproductive problems, irregular menstruation, mood swings
• Hypothyroidism: slower metabolism, weight gain, fatigue, anxiety, irritability, digestive problems, irregular menstruation
• Low testosterone levels: erectile dysfunction, muscle loss, weight gain, fatigue, mood swings
• Hyperthyroidism and Graves' disease: anxiety, thinning hair, weight loss, irritable bowel syndrome, sleep disorders, heart rhythm disturbances
• Diabetes: weight gain, nerve damage (neuropathy), increased risk of vision loss, fatigue, breathing difficulties, dry mouth, skin problems
• Adrenal weakness: fatigue, muscle pain, anxiety and depression, sleep disorders, brain fog, reproductive problems

Risk factors and causes of hormonal disorders

Hormonal disorders are multifactorial disorders, i.e. they are caused by a combination of factors such as diet, medical history, genetics, stress levels and exposure to toxins from the environment.

Some of the main causes of hormonal imbalances include:

• Food allergies and intestinal complaints: Numerous recent studies show that gut health plays an important role in regulating hormones. If you have leaky gut syndrome, or a lack of beneficial probiotic bacteria lining your gut wall, you are more susceptible to hormonal problems, including diabetes and obesity. This is because inflammation usually originates in the gut and then affects almost all areas of your health.
• Overweight or obesity
• High inflammation rates due to a poor diet and a predominantly sedentary lifestyle
• Genetic susceptibility
• Toxicity (exposure to pesticides, toxins, viruses, cigarettes, excessive alcohol consumption and harmful chemicals)
• High levels of stress and lack of adequate sleep and rest

8 ways to balance your hormone levels naturally

1. Swap carbohydrates for healthy fats
2. Use adaptogenic herbs
3. Treat emotional disorders
4. Use essential oils
5. Take supplements to prevent and compensate for nutrient deficiencies
6. Caution with medication and birth control pills
7. Sleep more
8. Exercise regularly

Step 1 - Swap carbohydrates for healthy fats

When we eat sugar and simple carbohydrates that are converted to sugar in the body, insulin is released to balance blood sugar levels. Once we consume excess sugar and simple carbohydrates, our body has to produce excess insulin to keep balancing blood sugar levels. This can lead to our body becoming resistant to insulin over time and our blood sugar levels can no longer be balanced. Insulin is closely linked to other hormones. Insulin resistance often leads to disturbances in cortisol, progesterone and oestrogen levels.

Instead of consuming simple carbohydrates and sugar, you should focus on a balanced diet with complex carbohydrates, fiber, proteins and healthy fats. This will help you avoid excessive fluctuations in blood sugar levels and reduce stress caused by insulin production. In addition, you will provide your body with all the important vitamins and minerals if you eat a healthy and balanced diet.

The key to hormone balance is therefore to eat foods with a high content of short, medium and long-chain fatty acids. Our body needs different types of fats to produce hormones, including saturated fatty acids and cholesterol. These essential fats are not only basic building blocks of hormone production, but also have an anti-inflammatory effect, increase metabolism and promote weight loss. Healthy fats have the opposite effect of refined carbohydrates, which can lead to inflammation and affect the balance of hormones.

These four anti-inflammatory, healthy fats are particularly recommended:

• Coconut oil
• Avocados
• Butter from pasture milk
• Wild salmon

Coconut oil has numerous health-promoting properties, such as a natural antibacterial and fat-burning effect.

Avocados can improve heart health, have an anti-inflammatory effect, regulate appetite and help meet our needs for fiber and nutrients such as potassium.

Salmon is also a true nutritional miracle: it is one of the best sources of omega-3 fatty acids, which are known to reduce inflammation and boost cognitive function. Omega-3 fatty acids are an important component of our brain cell membranes and are essential for communication between individual brain cells. Research shows that omega-3 fatty acids help protect against neuronal damage in the hippocampus and reduce pro-inflammatory responses.

You should observe the following rule of thumb: Stay away from oils high in omega-6 fatty acids (safflower oil, sunflower oil, corn oil, cottonseed oil, canola oil, soybean oil and peanut oil). Instead, increase your intake of foods rich in natural omega-3 fatty acids (wild-caught fish, linseed, chia seeds, walnuts and pasture-raised animal products). 

However, there is one omega-6 fatty acid that you should definitely consume. This fatty acid is called GLA. GLA (gamma-linolenic acid) can be taken as a supplement (evening primrose oil or borage oil) and is also contained in hemp seeds. Studies show that taking appropriate supplements contributes to healthy progesterone levels (corpus luteum hormone).

Step 2 - Use adaptogenic herbs

Adaptogenic herbs are a unique class of medicinal plants that promote hormonal balance and protect the body from a range of diseases, including conditions caused by too much stress. But adaptogens can do more than just boost the immune system and combat stress. Research shows that various adaptogens - including ashwagandha, medicinal mushrooms such as reishi or cordyceps, rhodiola rosea and holy basil - also have the following properties:

• improve thyroid function
• lower cholesterol levels in a natural way
• alleviate anxiety and depression
• inhibit the degeneration of brain cells
• stabilize blood sugar and insulin levels
• support the function of the adrenal glands

Ashwagandha in particular is very effective for balancing hormones. The plant promotes thyroid function by effectively ridding the body of free radicals that cause cell damage. Ashwagandha can also be used to treat hypothyroidism or hyperthyroidism as well as existing adrenal insufficiency. Exhaustion of the adrenal glands occurs when you are exposed to too much emotional, physical or psychological stress. This leads to hormonal imbalances and primarily affects the hormones adrenaline, cortisol and progesterone (corpus luteum hormone).

Holy basil, also known as tulsi, helps to regulate cortisol levels, acting as a natural remedy for anxiety and emotional stress. Studies show that holy basil can also protect organs and tissues from chemical stress caused by pollutants and heavy metals, also factors that can lead to hormonal imbalance.

Step 3 - Treat emotional disorders

According to traditional Chinese medicine, emotions have a direct influence on our health. Treating emotional disorders, external factors and our lifestyle can help to prevent health problems associated with hormonal disorders.

Followers of traditional Chinese medicine believe that feelings of anxiety cause diseases in the reproductive organs, kidneys and adrenal glands and affect cortisol levels. This can lead to serious conditions such as PCOS and infertility. Feelings of frustration, impatience and unforgiveness cause illness in the liver, which can lead to an estrogen imbalance. Feelings of worry and anxiety can cause problems with insulin levels, which affect several other hormones.

It is important for a naturally balanced hormone balance to deal with any emotional disturbances you are facing. Treat emotional disturbances by reducing stress, taking time for yourself and reflecting on your life. Meditation or prayer can be very useful for this, as can breathing exercises, time outdoors and daily exercise. Traditional Chinese medicine therapies such as acupuncture and massage can also help to restore hormonal balance, combat stress and stimulate circulation.

Your emotions are closely linked to your hormones. As soon as you start to balance one of these components, it will affect the other. Remember that whenever you feel stressed, angry, anxious or even fearful, this affects your hormone balance and can lead to serious health problems. Work on your emotional balance every day by incorporating appropriate habits into your daily routine.

Step 4 - Use essential oils

For naturally balanced hormones, it's important to eliminate toxins in your body by avoiding conventional personal care products. These contain potentially harmful chemicals such as diethylamine (DHA), parabens, propylene glycol and sodium lauryl sulphate. A better alternative is to use natural products with ingredients such as essential oils, coconut oil, shea butter and castor oil.

The Environmental Working Group has evaluated over 72,000 products and included them in an easy-to-understand guide. This provides you with a good source of safe products for you and your family. In the working group's "Skin Deep Cosmetic Database" you will find recommendations on which products to use and which to avoid if possible.

You should replace toxic body care and cleaning products with these hormone-balancing essential oils:

• Clary sage: Clary sage helps to balance oestrogen levels as it contains natural phytoestrogen. You can use it to regulate your menstrual cycle, relieve PMS symptoms, combat infertility and even reduce the risk of cervical and ovarian cancer. Clary sage acts as a natural remedy for emotional disorders such as depression and anxiety. Diffuse 3 to 5 drops of clary sage. This keeps hormone levels in balance and relieves stress. To relieve cramps and pain, massage 5 drops of clary sage together with 5 drops of coconut oil onto your abdomen or the affected area of the body.
• Fennel: A compromised gut can cause autoimmune reactions, including thyroid disorders. Use fennel oil to relax the body and strengthen digestion and gut health. Fennel oil promotes metabolism and relieves inflammation. Rub 2 drops of fennel oil on the stomach area or add 1 to 2 drops to a glass of warm water or tea and drink.
• Lavender: Lavender oil promotes emotional balance and can alleviate anxiety, depression, moodiness and stress. Lavender also promotes a good night's sleep, which also has a positive effect on your hormone balance. Diffuse 5 drops of lavender oil or add 5 drops to your bath water. You can also apply 3 drops to your temples, neck or wrists.
• Sandalwood: Sandalwood oil boosts libido, relieves stress, promotes relaxation, strengthens mental clarity and contributes to relaxation. This powerful essential oil triggers peaceful feelings. This leads to a general reduction in stress, which can otherwise cause hormonal imbalances. Inhale sandalwood oil directly from the bottle, nebulize it or apply 2 to 3 drops to your wrists or soles of your feet.
• Thyme: Thyme oil boosts the production of the corpus luteum hormone, which helps to treat or alleviate conditions such as infertility, PCOS, menopause, depression, fibroids, hair loss and insomnia. Add 2 drops of thyme oil to your bath water or rub 2 to 3 drops mixed in equal parts with coconut oil on your belly.

Step 5 - Take supplements to prevent and compensate for nutrient deficiencies

Sometimes it is necessary to take nutritional supplements to prevent or compensate for nutrient deficiencies that can cause hormonal imbalances. These supplements contribute to a balanced hormonal balance:

• Evening primrose oil: Evening primrose oil contains omega-6 fatty acids such as linolenic acid (LA) and gamma-linolenic acid (GLA), which strengthen the hormone balance. Taking evening primrose oil can alleviate symptoms associated with PMS and PCOS. It also contributes to a healthy environment for conception.
• Vitamin D: Vitamin D acts almost like a hormone in the human body and ensures a low inflammatory status. For this reason, people who live in darker areas often suffer from seasonal depression and other complaints that can be remedied with vitamin D supplementation. The body is best able to produce vitamin D when sunlight hits our bare skin. Most people should take 2000 to 5000 IU of vitamin D3 daily, especially in winter if they live in dark areas and on days when they are not outdoors.
• Probiotics: Probiotics promote and restore the lining of the intestinal walls, which has a positive effect on our hormone balance. If undigested food particles such as gluten enter the bloodstream due to damage to the intestinal wall, this can lead to inflammation that affects the entire body. Our glands in particular, such as the thyroid gland, are very susceptible to inflammation. Most people who suffer from a permeable intestinal wall have a lack of probiotics in their gut. Probiotics can contribute to the colonization of healthy bacteria in the gut, which control the production and regulation of key hormones such as insulin, ghrelin and leptin.
• Bone broth: Bone broth soothes the digestive system and provides the body with nutrients that are easily absorbed. Consuming bone broth or protein powder made from bone broth is so beneficial to our health precisely because they contain healing compounds such as collagen, proline, glycine and glutamine, which boost our overall health.

Step 6 - Pay attention to your medication consumption and avoid taking the contraceptive pill.

Are you aware of the side effects of medication? Some can wreak havoc on your hormone balance and are associated with side effects such as fatigue, changes in appetite, altered sleep patterns, low sex drive, sadness and even depression. Medications that have a negative impact on your hormonal system include corticosteroids, stimulants, statins, dopamine agonists, rexinoids and glucocorticoids. Be aware of these side effects and talk to your doctor about them. Also look around for possible natural alternatives.

The contraceptive pill is another very dangerous medication that significantly disrupts the hormonal balance. The pill is nothing more than a hormone therapy that causes an increase in oestrogen levels, which can lead to many serious complications. We cannot emphasize strongly enough that you should stop taking the pill immediately. There are so many other (safe) ways to prevent pregnancy. Our recommendation for using the contraceptive pill is as follows: Don't take them! Studies show that taking the pill is associated with many harmful side effects, especially if it is taken long-term:

• Intermediate bleeding
• Increased risk of breast cancer
• Increased risk of uterine bleeding, blood clots, heart attack and stroke
• Migraine attacks
• Increased blood pressure
• Weight gain
• Back pain
• Mood swings
• Nausea
• Benign liver tumors
• Breast tenderness

Step 7 - Sleep more.

Unless you sleep 7 to 8 hours a day, you are not doing your body any favors. A lack of sleep or an impaired biological rhythm is one of the most important factors for hormonal disorders. Why is that? Because your hormones act according to a fixed schedule! A typical example: cortisol, the most important "stress hormone", is regulated at midnight. Therefore, people who go to bed very late never allow themselves a break from their natural "fight-or-flight" stress response.

Lack of sleep, long-term use of corticosteroids and chronic stress are three of the main reasons for high cortisol levels. A report published in the Indian Journal of Endocrinology and Metabolism states that "stress can lead to changes in blood levels of many hormones, including glucocorticoids, catecholamines, growth hormones and prolactin".

Sleep helps to keep stress hormones in balance, builds energy and allows the body to recover properly. Excessive stress and poor sleep are associated with increased morning cortisol levels, lowered immunity, problems with work performance and increased susceptibility to anxiety, weight gain and depression. To boost your hormone function, you should ideally go to bed at 10pm and stick to a regular sleep-wake cycle as often as possible.

Step 8 - Exercise regularly.

Your body needs regular exercise to stay healthy. This is especially important for your hormonal health. Exercise and sport (if done correctly) help to regulate hormones in the body. Light exercise such as yoga, pilates, swimming, walking or tai chi are suitable for lowering cortisol levels. Studies show that intense workouts or sports such as long-distance running and high-intensity interval training can actually lead to an increase in cortisol levels. If you want to lower your stress hormone levels, you should at least temporarily refrain from sweaty workouts and opt for a less strenuous alternative. Another study found that thyroid hormone levels improved at anaerobic threshold (~70% of maximum heart rate). As exercise intensity increased, thyroid-stimulating hormone also increased further. This suggests that exercise may be particularly beneficial for people suffering from hypothyroidism.

Test procedure for determining hormone health

If you are concerned about your hormone health, you can have your hormone levels tested in the following ways:

• Saliva test: Saliva tests measure your body's hormone levels at a cellular level. You can use a saliva test to determine your oestrogen, luteal hormone, cortisol and DHEA levels. If you provide your doctor with several samples over a certain period of time, he or she can determine changes in your hormone balance.
• Blood test: This type of hormone test requires a blood sample that is sent to a lab, which then determines your hormone levels. A blood test can measure free (or active) and total hormone levels, which is not possible with saliva or urine tests.
• Urine test: A urine hormone test requires you to collect every drop of urine over a 24-hour period. The levels of each individual hormone are then determined on that day. This test provides the most comprehensive results, as it is not just a snapshot (like blood or saliva tests), but the values reflect an entire day.
• Follicle stimulating hormone tests: This type of test is often used to determine hormonal status in pre-menopausal women who are beginning to show symptoms.

Precautionary measures in the treatment of hormonal disorders

In some cases, treatment with synthetic hormones is essential (for example, insulin or thyroid medication). However, most people can resolve hormonal imbalances by making the lifestyle changes described above.

Patients with diagnosed hormonal disorders - including type 1 or type 2 diabetes, adrenal insufficiency, Addison's disease, Graves' disease and Cushing's syndrome - should always speak to their doctor before stopping their medication.

The natural treatment methods described can still help you and alleviate the symptoms to a great extent. However, this should be done under medical supervision. Since hormonal disorders vary so much in the severity of their symptoms, you should always write down your feelings and observations, especially how you react to the various treatment methods.

Concluding remarks on the topic of "Hormonal disorders"

• Hormonal disorders affect many millions of people worldwide in the form of diseases such as diabetes, thyroid disorders, menstrual cycle disorders, infertility and oestrogen dominance.
• The most common symptoms include anxiety, fatigue, irritability, weight gain or loss, poor sleep, noticeable changes in sex drive, attention disorders and changes in appetite.
• The causes of hormonal disorders include poor intestinal health, inflammation, high levels of stress, genetic predisposition and high levels of pollution.

Hormonal disorders can be treated naturally with an anti-inflammatory diet, the intake of sufficient omega-3 fatty acids, adequate sleep, physical exercise and effective stress management.

 

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